Back Squat

Return to List of Squat Exercises

Overview

The Back Squat is a fundamental exercise for all people involved in Weightlifting and weight training. Although it is generally regarded as a strength training exercise, athletes in Olympic Weightlifting must pay particular attention to correctness of body position, control of movement, and depth of squat.

Key Coaching Points

1. Stand with feet flat, with a distance between heels that is slightly wider hip-width.
2. Inflate the chest before descending and make an effort to tighten the back.
3. Squat with an upright posture with the bar high on the shoulders.
4. Pull knees outwards (engaging hip abductors) to keep knees over toes to prevent knee valgus.
5. Control the downward speed of the squat to prevent “crashing” at the bottom.
6. Practise full depth squats, sometimes with a brief pause in the lowest position.

Major Issues

Building leg strength with squats is a key training objective, but athletes often struggle with knee and back injuries. For this reason, they must learn to squat with good technique and control, and be wise about how hard they can push leg strength development.

There are several errors of technique and training methodology to avoid:

1. Do not compromise posture and body position to squat full depth. The forward-leaning “low bar” Back Squat, often seen in gyms, has no place in Olympic Weightlifting. You must prioritise learning to brace your upper body to preserve the normal curvature of your spine. It is common to see gym goers squat with a visible bend in their lower spine as they reach full depth (often called ‘buttwink’, see figure 1 below). If you have difficulty maintaining normal spinal shape, spend time doing isometric half squats and work to lengthen your hamstrings.
2. Although frequently squatting with a bounce may make it easier, it increases the risk of tendonitis above or below the kneecap. When this issue sets in, it will considerably slow your progress. Prevention is better than a cure.
3. Work to increase your leg strength slowly and carefully. Avoid squat programs that aim to improve your squat in a matter of weeks. While they may have an initial positive impact, they are likely to lead to overtraining and injury.